Verticals today 4 sets 5 blocks, then 9 blocks, then twelve blocks from 4 to 8 reps per set Advertisements Like this:Like Loading... Related 3 Comments 1 legged bounding like a triple jumper in a straight line for 10 to 12 bounds, also bounding at 45 degree angles across the same distance, letting more than 200 pounds of heavy bags collide into my body after pushing them full force and letting them swing into my stationary firm foundation, and a fifth set of jumping vertical with 1 extra board so 13 boards and 5 reps before i lifting with the cables for my upper back and shoulders, and doing some lower back lifts on the inclined bench with 2 lb weights and shoulder rotation mostly agility drills for me these days decent hops for a man standing 5 ft 5 Leave a Reply Cancel reply Enter your comment here... Fill in your details below or click an icon to log in: Email (required) (Address never made public) Name (required) Website You are commenting using your WordPress.com account. ( Log Out / Change ) You are commenting using your Twitter account. ( Log Out / Change ) You are commenting using your Facebook account. ( Log Out / Change ) You are commenting using your Google+ account. ( Log Out / Change ) Cancel Connecting to %s Notify me of new comments via email.